Transcription
HORMONE CUREdr sara gottfried, m.d.
Welcome!Message from Dr. SaraI’m Dr. Sara Gottfried, MD — a Harvard medical doctor and yoga-powered championfor your health, happiness & hormonal equilibrium.After 20 years of practice & 20,000 patients, I’ve learned a thing or two about thephysiological challenges & self-imposed pressures that women and men contend with,every day.Here’s what I know for sure: when it comes to our health, we need more choices, notless. I’m here to offer those choices. Choices that will ignite your energy, mood, sexdrive & metabolism. Choices that can change your waistline — and change yourworldview. Choices that will get you feelin’ sexy, slim & balanced — at any age.You deserve a body that simply works — like a smooth operator. You deserve to lookat your belly and love what you see. You deserve to lift the lid on your fears and doubtsthat keep you mildly insane. You deserve grace, confdence, and respect for yourbeliefs about your body, cell to soul. You deserve a trustworthy partner, for yourhealthcare adventure.I’m thrilled to be your partner & guide, from age 18 to 108.By requesting this guide, you’ve already taken the frst step. You’re joining a powerfulcommunity of women (and the men that love them) around the world who arecommitted to looking and feeling great at every age. Welcome to the tribe!The Hormone Survival Guide is what I wish I had found when I was in my thirties andstruggling with my cranky mood, muffn top and general fatness, sugar cravings,constipation, tendency to blame others and external circumstances, and perpetualweight gain. I was so frustrated with the long list of things that I tried, from S Factor, torunning more, to birth control pills, to antidepressants, to Ayurvedic Panchakarma, tocouple’s therapy (!), to Chinese Medicine. I kept asking myself, “Why is it so hard toget my body into balance?”It took me a while to understand that my symptoms weren’t the problem. They werejust messages from my body’s attempt to survive my crazy lifestyle as a working mom,pulled in many directions, like many of you (whether you have kids or not).It was only when I learned to address the ROOT CAUSE of these symptoms that I wasable to balance my hormones, shed the excess weight, and feel at home in my bodyagain. Since then, I’ve made it my mission to share this work with others, so that youtoo can feel slim, sexy and vital from cells to soul. Copyright 2013 Gottfried Institute1www.SaraGottfriedMD.com
Once you work through the steps in this guide, I’d love to hear from you! Leave acomment on Facebook to let me know how it’s going. And if you haven’t already, besure to pick up your copy of my bestselling book, The Hormone Cure – along withsome very special bonuses – HERE.To your best health, Copyright 2013 Gottfried Institute2www.SaraGottfriedMD.com
Table of ContentsStep One: Take The Hormone Quiz.410 Ways to Reset Your Hormones with Your Fork.5Top 10 Hormone Tests.8How to Balance Your Hormones with Your Purse.12Dr. Sara’s Travel Secrets.14A Hormone Balancing Gift for You.20About Dr. Sara.21 Copyright 2013 Gottfried Institute3www.SaraGottfriedMD.com
Step 1: Take the Hormone QuizMy Hormone Quiz was designed to give you a snapshot view of which of yourhormones are out of balance – so you can start taking steps to feel at home in yourbody again.To take the online quiz, go to: http://thehormonecurebook.com/quiz/If you want to dive deeper, the full version of this quiz is in my book, The HormoneCure. And you’ll fnd a list of my top 10 recommended hormone tests on page 8 of thisguide. Copyright 2013 Gottfried Institute4www.SaraGottfriedMD.com
10 Ways to Reset Your HormonesWith Your ForkAre you successful in resetting some of your hormones,but not others? I get it. I joke sometimes that I’ve hadevery hormone imbalance a woman can have, and I’vealso reset my hormones – some fast, some ratherslowly. Among the smart people who work with meonline or in my integrative medical practice, manystruggle to get their thyroid hormones fxed, or theirestrogen back in balance. But certain hormones aretrickier to wrangle, like insulin, leptin, and that rascal,cortisol, the main stress hormone.SHORT VERSION: the best way to reset yourhormones effciently and permanently is with what youput on your fork.Why? Because the latest synthesis of nutragenomics,epidemiology, and endocrinology – a totally hot new feld called nutritionalendocrinology – tells us the importance of food frst. Food and drink are informationfor your body, and we want to make sure you're conveying the right information.HERE'S HOW TO DO IT:1. Inhale the Kale.When you cut kale in your kitchen and inhale the aroma, the innate intelligence of yourbody produces and releases exactly the right enzymes to digest the kale. This processensures that you extract every morsel of nutrient-dense goodness from the kale onceyou smell, taste, chew, and savor it. When I realized this fact, I had to take a cold, hardlook at how I was eating kale. Five years ago, I grew it in my organic garden and cut itmyself, which releases the strongest scent -- now I live on a hillside with no garden,and I often grab organic kale at the grocery store in a mad dash to pick up the kids atschool. We need to slow it down. Rinse your kale at home, in your kitchen, like youwould a precious tea from the Dalai Lama. Pay particular attention to the fragrance asyou prepare the kale (or other greens) for your fork. Taking three slow, deep, steadybreaths before eating kale has been shown to lower your cortisol (the main stresshormone) and improves digestion.2. Cut the GMO.Genetically modifed (GM) food appears to suppress fertility, probably by raisingtestosterone in females and raising estrogen in males. Among agricultural staff whowork with GM foods, there are higher rates of miscarriage. While we lack rigorous data Copyright 2013 Gottfried Institute5www.SaraGottfriedMD.com
showing the adverse hormonal effects of GM foods on humans, I believe we need toapply the "Precautionary Principle," which means GM foods are guilty until provenotherwise and do not belong on your fork. The solution that balances your hormones?Eat organic, or at the very least, non-GMO.3. Fire Up the Fiber.Increased fber intake has been shown to reduce cortisol (the mainstress hormone), stabilize insulin and blood sugar, and lower badestrogens (which may reduce your risk of breast cancer). Regardlessof age, I recommend that women consume 35 to 45 grams of fber perday as part of a healthy food plan; men should consume slightly morethan this. To compare, most women only consume about 13 grams offber per day. I recommend a combination of eating fber-rich foods –such as vegetables, fruit, chia seeds and fax seeds – and taking afber supplement. But beware: increase your fber intake slowly, by nomore than 5 grams per day. Going faster may cause gas, bloating, andeven constipation.4. Eschew Conventional Meat.There are many reasons to purchase grass-fed, organic meat – instead of whateveryou happen to fnd on sale in your local grocery store. Let’s take beef, for example.The average cow in the U.S. gets 6 or more growth hormones and steroids, whichmake you fat and raise insulin (the main fat-storage hormone). Conventional red meatconsumption has also been shown to raise your risk of Type 2 Diabetes, according tothe results of a new Harvard study that investigated the eating habits of nearly 150,000U.S. adults over four years. While the data on organic and grass-fed meat isn’tconclusive, it’s a much safer bet for your health and hormones.5. Slurp the Oyster.Oysters are rich in zinc, which raises testosterone (one of the most important sexhormones). Napa cabbage is another option.6. Diversify Your Microbiome.Your gut bacteria play a large role in whether you are fat or thin. They control how yourespond to the food you eat: whether you store it as fat or use it as fuel. To turn onyour “skinny bacteria” and turn off your “fat bacteria,” eat more probiotic-rich foods,such as: organic miso, sauerkraut, and kim chi. I also recommend taking a probiotic. Irecommend getting somewhere between 15 and 50 billion CFU per day, which is alarge dose. Work with your doctor to make sure the dose is right for you. Similar tofber, many people need to start low, such as less than 5 billion CFU per day, and Copyright 2013 Gottfried Institute6www.SaraGottfriedMD.com
gradually work up to avoid the “die off” reaction (makes you feel achey, tired – like youhave the fu), diarrhea, or other abdominal issues.7. Pass the Cheese.Dairy and conventional cheese often cause food intoleranceto casein,the main milk protein. If you are sensitive tocasein, like I am, you want to avoid it because intoleranceraises cortisol and contributes to leaky gut syndrome.8. Sprinkle Turmeric.For those of us who are chronically stressed, turmeric is the just what the Doctorordered. It's the most potent anti-infammatory in the world and can calm down thebattles that happen in the gut, so that you can absorb and assimilate the food youneed to build your happy hormones.9. Restrain the Grains.If you struggle with your weight, have sugar cravingsor know already that you are one of the half ofAmericans with diabesity (diabetes or prediabetes),you need to nix the grains on your fork. We eat toomany refned carbohydrates, and grains often cancause hormonal havoc -- more stress, higher cortisollevels, lower sex hormones (such as testosterone).Focus instead on low-starch vegetables and cleanprotein, eaten slowly and mindfully. After a period ofreset, many people can add back grains but focuson the slow-burning types, especially sproutedgrains that do not contain gluten.10. Make Your Liver Dandy.Between 30 and 50% of Americans have "Acute Fatty Liver," which leads to problemswith how you utilize hormones in the body since your liver is like a traffc cop forhormones. What helps? Avoid fructose, sugar, sugar substitutes. Focus on getting liverdetoxifers such as beets or dandelion leaves, or make a tea.There are many other ways to upgrade your hormones, but the priority is to chooseyour food carefully based on your hormonal issues and to eat it mindfully. If you're notsure which hormones are out of whack, start with cortisol because it pulls the otherhormones offine and must be addressed frst when resetting your hormonal harmony. Copyright 2013 Gottfried Institute7www.SaraGottfriedMD.com
Top 10 Hormone Tests“Dr. Sara, I know my hormones are out of whack and that’s why I feel like crap.What should I do frst?”This is a question I’ve been asked thousands of times, both in my integrativemedical practice and from my online community. Let’s face it: Taking the frst step tocorrecting a suspected hormonal imbalance can be confusing.Is it a new diet?A shiny new supplement? Different exercise?The answer is D: None of the above.If you want to go from out of whack to back on track, here’s my little secret: You can’tstart improving something until you know where you stand. Before you tackletreatment, I always recommend a test (or two).We’ve all heard the saying that “what you measure improves.” In my experience, thisis absolutely true when it comes to your health and hormones. You need a greatbaseline for yourself, and even if you’re feeling great - document what that looks likehormonally.That’s why I’m sharing with you the list of the tests I most commonly encourage mypatients and online clients to obtain. Once you get your test results, you’ll knowwhich hormones need the most TLC, and which ones are doing just fne.These tests are listed in rank order - most important to less important (although all ofthem will provide you with valuable insight) . . .1. Get Your Doc to Order a Blood PanelBlood tests speak the language of conventional physicians, so I typically start withblood to build a bridge.Ask your doctor to order: Thyroid tests -- but not the usual standard-issue tests. Request: TSH, free T3,free T4, and reverse T3. Check those adrenals: Measure cortisol frst thing in the morning, free andtotal testosterone, and DHEA. Also get progesterone on day 21-23 (if you’recycling), fasting insulin and glucose, IGF-1 (growth hormone) and glucose. The list is longer if you’re an overachiever like me! Go tohttp://thehormonecurebook.com/tests/ Copyright 2013 Gottfried Institute8www.SaraGottfriedMD.com
2. You Can Also Order Your Own Tests!If your doctor won’t order the above blood tests, order them yourself fromwww.CanaryClub.org or www.MyMedLab.com. I especially like Canary Club’s bloodspot test because the thyroid hormones are very stable. If you can afford it, Irecommend the Advanced Plus Hormone Profle.3. Is It Time for an Oil Change?I recommend the Omega-6/Omega-3 ratio, whichcosts about 150 and is offered from Metagenics.You can also get this done as part of the NutrEvaltest (#5 below). If you are overweight and can’tseem to lose the fat, order this test. If you arehaving new symptoms of ADD in perimenopause,get this test. If you wonder how all those fsh oilsupplements are working for you, get ‘er done.Ome ga 3 s a re o ne o f t he most prove nsupplements we have, but most people don’toptimize their level.4. Complete Hormone ProfleIf your doctor is the more open-minded type, I recommend the Complete HormonesGenova test. It will tell you about your adrenals, both short-and long-term, and informyou of your estrogen metabolism.5. NutrEvalFor those of you who really love to measure everything, and want to know where yournutritional defciencies are consider your prayers answered with the NutrEval FMV.The cost is reasonable for people with insurance who qualify for Genova’s PayAssured program at 169. Add on Vitamin D for 5.6. MercuryI commonly see women and men with fatigue, hair loss, weight gain, low sex drive andunderperforming thyroids. I encourage them to test for mercury from Mercout.com. Copyright 2013 Gottfried Institute9www.SaraGottfriedMD.com
7. TelomeresFor those soul sisters and brothers who delight in quantifying biological age, the bestmarker is your telomeres, the cute little caps on your chromosomes that keep yourchromes from unraveling and are similar to shoelace caps. Get those telomeres testedat www.Spectracell.com8. Neuroendocrine PanelFor women in perimenopause and men with “Grumpy Old Man”Syndrome -- both of you may be facing more stress, irritability, waninglibido and focus. Stop blaming yourself and order one of my favoritetests: the Neuroendocrine 3 panel (9505) from Neuroscience. Thistests looks at the intersection of your hormones with yourneurotransmitters. It’s very satisfying, and it generates a personalizedamino-acid balancing protocol. This test is excellent for women andmen trying to get off antidepressants, sleeping pills, or anxietymedication.9. Pathway FitThe Pathway Fit test provides a personalized look into your genetic code. It analyzesyour metabolism, eating habits, and the way your body responds to exercise. The test,along with a lifestyle questionnaire, tells you how to optimize your diet, workouts andlifestyle for a strong metabolism. Talk about a tailored weight loss plan!10. Genova’s Menopause PlusThe Menopause Plus test by Genova Diagnostics will test your melatonin and cortisollevels, as well as your estrogen and progesterone. What I like about this test is that ittests your estrogen and progesterone over three days for a more accurate result. Copyright 2013 Gottfried Institute10www.SaraGottfriedMD.com
How to ProceedThese tests are Step One of an important process: Figuring out the root cause of yourhealth issues. Once you know the area that is causing the most harm and start to treatit, you’ll be amazed at how the rest of your hormones and health get back into balancetoo.The secret sauce to measure, manage, and improve your hormonal equilibrium is this:Use these tests to help you proceed in a meaningful way - taking into account yourvalues, genetic tendencies, current health, lifestyle, and blind spots. Use thesenumbers for motivation, because you now have the information you need to reclaimyour vitality. Share this list with every person you love, so they can get a taste ofwhat’s possible with testing. Copyright 2013 Gottfried Institute11www.SaraGottfriedMD.com
How to Balance Your Hormoneswith Your PurseI'm often asked for my secret sauce - how do I cut through the noise to achievehormone balance? I was last asked this question in Seattle by a woman seated next tomy on my practitioner dinner lecture tour. It made me realize that we're all trying tofgure out how to accomplish a lot without becoming roadkill. I thought about herquestion for a moment, and then saw my purse.My secret sauce is contained in that purse!Here's a quick tour of my purse, and how you can balance your hormones with smallessentials that are easy to carry. At a recent speaking event, a participant asked me if Icould sell the whole purse! Hilarious! We’re working on it!1. Hit the Reset Button Each MorningHow can you balance your hormones fast? Pull out a packet – which contains mymultivitamin, omega 3s, and resveratrol. They are designed to reset your hormonalCharlie’s Angels – cortisol, estrogen, and thyroid. Order here.2. The Antidote to Overgiving!Women are wired to over provide. We give until we drop. The women who need selfcare the most don’t get it. What can we do about that? Take Tiara Time . Carry atiara in your purse and whip it out when your family needs to know that it’s time for selfcare. Take 15 min four times per week to take a hot bath, or drop into a quick yin yogapose like this one.3. iPhone It In.Technology is a major source of stress because we’re constantly checking our phoneand texts, but it can also be your salvation. Here are two apps that I love and useregularly to de-stress: GPS for the Soul and iPromise. GPS for the Soul measures your HRV with the cameraon your iPhone – HRV is Heart Rate Variability, ameasure of the time between each heartbeat and anindicator of resilience. The app utilizes Heart Mathtechnology, which is proven to reset cortisol andDHEA. Here’s the link to download for free. Copyright 2013 Gottfried Institute12www.SaraGottfriedMD.com
One of the best differentiators between a woman who feels empowered andvital, versus overwhelmed and cranky, is a spiritual practice. But don't worrybecause I defne that broadly and keep it to 7 minutes or less! iPromise is anapp from yogi Mark Whitwell, and it’s a seven minute practice. I feel like it’swhat yoga is truly about. Check it out.4. Supplements to Have at the Ready? Carbfest, anyone? I carry CarbXZyme from Designs for Health. Cranky or stressed out? I believe that pharmaceuticals are not a cure. But thereis a supplement that can have a dramatic instant effect. What is it?Phosphatidyl serine, a supplement that I keep in my purse. Prevent the collateral damage. I carry a small pill container of activatedcharcoal with me for when I drink alcohol or eat food of unknown quality(conventionally-raised meat, or possibly genetically modifed foods). Favoritebrands include Bulletproof and Integrative Therapeutics.5. Keep Your Besties on Speed Dial.Once again, that smart phone provides the remedy for a stressful day. The chief ofpsychiatry famously said that if you’re a guy and you want to improve health, be with awoman. If you’re a woman and you want to improve health, hang out with yourgirlfriends. Pick out your best deputies who hold you accountable for taking care ofyourself and getting your weekly dose of laughter – and keep them on speed dial forthose moments when you want to bark at your spouse or kids. It raises oxytocin tohang with your girlfriends, and it’s the best way for women to reset their hormones –oxytocin lowers cortisol and resets estrogen and thyroid.6. Shoegasm!I like to wear beautiful shoes because it raises my oxytocin, the hormone of love,bonding, and intimacy. It doesn’t need to be shoes – a set of matching bra and pantiesalso works. Hugging works too, but you need eight per day!7. My Favorite Mindfulness Meditation?Eat dark chocolate. It’s proven to lower your cortisol. I keepa small stash in my purse, pop a bite in my mouth, andresist the urge to gobble and chew. I let it melt, and I slowlytake in how delicious it is. Copyright 2013 Gottfried Institute13www.SaraGottfriedMD.com
DR. SARA'S TRAVEL SECRETS:How to Navigate Vacations, Business Trips& Other Voyages – Without Gaining 10PoundsIt’s tough enough to stick to a healthy routine at home, but go on a trip and most of ourhealthy habits fall right out the window, bounce off the airplane wing and disappearinto the clouds. Know what I mean? Fast food becomes acceptable especially whenthere’s no other options, (maybe even genetically modifed food even sneaks in, butyou look the other way – after all, you are traveling and the bar is lower), extra dosesof high-octane coffee is allowed to combat jet lag, and an unfamiliar bed make it nearlyimpossible to get a good night’s sleep.Unfortunately, these actions collectively add up to groggy business meetings, weightgain, and vacation pictures that don’t exactly feature us at our healthy, glowing best.Travel is one of the great pleasures in life, and there are some surprisingly easy waysto optimize your out-of-town experience.Here are the top 12 Dr. Sara-approved strategies for keeping travel--whether forbusiness or pleasure--as healthy as possible. I promise that they are tried-in-true. Infact, I’m writing this guide for you from the Salt Lake City airport after test-drivingnearly every strategy below!1. Take Your Supplements.If you’re like most people, you’ve got a dailyroutine that includes bathing, brushing yourteeth, and maybe a little lip gloss. While atoothbrush is a staple in most suitcases, I knowmost people rarely think to pack their cache ofvitamins and other supplement. If you take a fewextra supplements that help balance yourhormones (like fsh oil, vitamin D, or a probiotic),don’t forget to take those on your trip as well!Especially if you’re planning to loosen yourdietary rules a little, the extra vitamins andminerals will keep your hormone levels balancedand your mind sharp. My patients for the past 20years have asked me to make this ridiculously easy, so I created a multivitaminpacked that balances your hormones and is conveniently divided into packets. Yourtrip is 5 days? 5 packets. Done. Go here to get yours. Copyright 2013 Gottfried Institute14www.SaraGottfriedMD.com
2. Go Shopping for Activated CharcoalWhen I travel, I know that the food quality is not the same as when I’m at home,particularly at airports. There may be GM foods. There may be more alcohol thanintended. There will defnitely be vegetables and salads that are not 100 percentorganic.For that reason, I take a bottle of activated charcoal.Want the “why?” Of course you do!Activated charcoal is a bit strange in the realm ofsupplements. You’re not taking it to fll a nutritional gap likethe many supplements that I recommend in my New YorkTimes bestseller, The Hormone Cure.WHAT IS ACTIVATED CHARCOAL? It’s carbonized organicmatter -- such as coconut shells, peat, or coal – that isdesigned to soak up potentially harmful toxins or chemicals.WHY IS ACTIVATED CHARCOAL USED? It’s used mostly inemergency rooms to help people who’ve ingested somethingthey shouldn’t have, such as a bottle of sleeping pills. In otherwords, it’s used to soak up potentially harmful or toxic substances. Activated charcoalcan only absorb toxins or chemicals that are still in your stomach and intestines. Thecharcoal and toxin are then removed from your system when you have a bowelmovement.WHEN DO YOU TAKE IT? I advise taking it as a capsule prior to eating food ofunknown quality or alcohol.3. Pack the Mini Blender and Shake Powder!Another travel essential, especially when you’re traveling for business (and there’sless time for the slow meal), is your mini blender and shake powder.Here’s what I do. I take my Nutribullet with my protein powder and fber individuallypacked as serving sizes in zip lock baggies (2 scoops of protein powder plus 2 scoopsof fber in each bag). I start each day with a shake, which stabilizes my blood sugar allday, and helps me make wise nutritional choices.Get my shake powder here.Buy your fber here.I got my Nutribullet on Amazon. Copyright 2013 Gottfried Institute15www.SaraGottfriedMD.com
4. Success Rewards the Planner: Bring the ProteinSnacksHere are my top three easy-to-pack protein snacks. Prepackaged nuts. Have you ever had the experience of a bowl of nutsdisappearing on you while you were mindlessly snacking? We’ve allbeen there. It’s easier if you plan the right serving size. I bring smallstainless steel containers with 20 soaked and dehydrated (supercrunchy) raw almonds! Go to TheHormoneCureBook.com/recipes for myfavorite protein snacks including a yummy ghee, almond, rosemary, andmacadamia mix. Sardines. These are not your father’s sardines! I take either CrownPrince or Matiz with me. Here’s a list of the top-rated sardines. Canned or bagged wild-caught salmon. Make sure there’s no BPA! Makeit easier by ordering my package of wild Alaskan salmon at a deepdiscount!BTW, here are the cute glass containers I use for my nuts.5. Stainless Steel Water Bottle.I cannot say enough good things about packing your own stainless steel water bottlewhen you travel, but here are a few of my top reasons: Hydration is key for healthy skin and happy cells. The pressurized air inairplanes has an extremely low humidity point, so drinking lots of waterduring your fight (not alcohol) will help you feel less blah and more ta-da!when you de-plane. You’ll save money: Bottled water in airports and hotels is notoriouslyexpensive. Beat the system! It’s green! Plastic water bottles are serious issue for the environment.Reduce your carbon footprint by reusing your H20 receptacle; just makesure it’s BPA free. My favorites are durable metal bottles with funky graphics– that is, stainless steel. They don’t break and they don’t disrupt your normalhormone balance.6. Track Your Travel.Let’s face it: when you’re traveling you’re often too exhausted to consider hitting thehotel gym. Instead, focus on increasing your steps and set a goal! I aim for 12,000steps a day, and it’s surprisingly easy to hit that goal especially when schlepping Copyright 2013 Gottfried Institute16www.SaraGottfriedMD.com
around airports to catch connecting fights. Take a walk around the airportduring yourlayover, go on a hike instead of hanging out in your hotel, or walk to nearbydestinations instead of taking a taxi. I recommend using a tracking device such as theUp by Jawbone, the Nike Fuelband or the FitBit - but you can also use a regularpedometer.7. Get Your Pound of Vegetables!I recommend that my clients eat one pound ofvegetables per day, and I guarantee that you will preventconstipation and feel more energized if you hold the line.Pack sliced veggies and hummus – and always orderthe salad frst on a menu. Low-glycemic vegetables willkeep your blood sugar stable, help your cells retainwater, and keep you feeling full longer than the high carboptions you fnd while traveling.8. Eat Regular, Nourishing Meals & SnacksThroughout the Day.Don’t let your blood sugar get low, as you are more likely to overeat when thishappens. Your internal schedule may be a little bit off, but eating meals at normaltimes can help get you back into a normal eating and sleeping pattern. Don’t fall preyto the coffee and pastry breakfasts offered at hotels and conferences; if you can, try toeat produce and protein at every meal.Pack your homemade trail mix, berries, coconut water, and dark chocolate.Here are my favorite swaps: Try substituting a couple of pieces of 80% dark chocolate instead of overindulging in sweets. Dark chocolate helps lower cortisol, improves insulinsensitivity, and is loaded with antioxidants. Substitute sparkling water with lemon or lime for soda or alcohol. Choose black or green tea for coffee. Copyright 2013 Gottfried Institute17www.SaraGottfriedMD.com
9. Sleep Your Way to the TopIf you want to “win” your vacation or businessmeeting, you can’t do it without a rejuvenatingnight of sleep backing you up. Whether you’redefeating jet lag or staying sharp for a high-levelmeeting, sleep is crucial element in everythingfrom mental acuity to metabolism.Not getting enough sleep lowers your insulinsensitivity (cue the sugar cravings), raises yourcortisol levels, and slows down your thyroid. Thatmeans sluggishness and brain fog during the day,but over time a pattern of poor sleep can lead toweight gain and an increased risk of heart diseaseand diabetes. I suggest melatonin--not sleeping pills--as a natural sleep aid that helpswith jet-lag and eases falling and staying asleep.10. Make Your Smartphone Your FriendUse your smartphone to help manage the stress of travel. I know my own cortisollevels skyrocket when I’m rushed before a trip, so here are my smartphone strategiesto make travel just a little smoother: Take photos of your credit cards, passports, and prescriptions. If yourluggage is lost or your wallet stolen, you’ll have all the important infostill stored in your phone. Download several inspirational books on tape for the plane or beach--thiswill cut down on heavy tomes weighing down your carry-on. What’s on mynightstand? Hardwiring Happiness by my friend Dr. Rick Hanson. Download the free Inner Balance app for on-the-go stress reduction. Guidedmeditation, color and music therapy, and calming reminders help me keepmy cool at the airport and on the plane.11. Go Shopping upon ArrivalNo one says you have to eat out every meal while you travel. Look for the closesthealth food or grocery store, and buy enough healthy snacks or even meal ingredientsto last for the duration of your trip. I always make sure that my hotel rooms have at aminimum a mini fridge,
Welcome! Message from Dr. Sara I’m Dr. Sara Gottfried, MD — a Harvard medical doctor and yoga-powered champion for your health, happiness & hormonal equilibrium. After 20 years of practice & 20,000 patients, I’ve learned a thing or two about the physiological challenges &
